The Morning Ritual

In today's practice we invite our WHOLE self into this moment, caring for all the layers of our being. This meditation will leave you feeling grounded, relaxed and supported.

Thank you for listening to The Morning Ritual. If you haven't already be sure to hit the subscribe button for more. Enjoying the podcast? Leave a review below!

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Kara Ladd is an award-winning multimedia entrepreneur & journalist known for her catalytic storytelling, purpose-driven thought leadership and boutique consultancy. In today's conversation, Kara and I talk about breaking the binary between spirituality and business, the daily rituals that help us prevent burnout and how to live with more alignment and intention.

Learn more about Kara here.

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Today’s episode is a guided meditation exploring what it means to live with an open heart. How can we release the weight and pressure of life and feel into an expansive, free, warm and open heart?

You can find the journal prompts that go with today's practice here.

Join our February Gathering:

The Morning Ritual's February Gathering will be held on Wednesday, February 28th at 12pm EST. Grab your ticket here. TMR's monthly gathering is FREE for our paid subscribers on Substack. Join our Substack community for free access.

You can also find TMR on Instagram, TikTok, & Youtube.

Dr. Chiti Parikh, co-founder of the Integrative Health and Wellbeing at NewYork-Presbyterian in collaboration with Weill Cornell, has dedicated her life to combining the best of eastern and western medicine. In today’s episode we dive into the power that our mind has over our physical wellbeing, the seven ancient health secrets, mindful eating, and the future of holistic health in a western healthcare system.

Learn more about Dr. Chiti Parikh here.

*ANNOUNCEMENT: The Morning Ritual's February Gathering will be held on Wednesday, February 28th at 12pm EST. Grab your ticket here. TMR's monthly gathering is FREE for our paid subscribers on Substack. Join our Substack community for free access.

You can also find TMR on Instagram, TikTok, & Youtube.

Today's practice is all about responding versus reacting to life. Mindfulness allows us to see the space between stimulus and response and gives us the power to choose our response. I hope that you enjoy today's practice.

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***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Ashley Neese is a renowned breathwork teacher, author, parent, and land steward. She has spent over a decade working at the intersections of embodiment, transformation, and renewal. In today’s conversation Ashley and I cover:

{2:10} Ashley’s story and journey towards a more restful existence 

{6:25} What is rest? What is not rest?

{10:20} Why do we find it so hard to rest? 

{18:25} The power of daily micro practices 

{22:30} Navigating breathwork when our breath is constricted or shallow 

{33:11} Rapid fire questions for Ashley 

Learn more about Ashley here: https://www.ashleyneese.com/ 

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This practice is an invitation to let go of perfectionism and allow yourself to be exactly where you are. By stopping the fight against how we wish to be, we can restore energy and shift our state more effectively than through striving and forcing. 

If you haven’t already, be sure to hit the subscribe button, rate + review!

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

I’m so delighted to share the conversation that I had with Elena Brower. Mother, mentor, poet, artist, volunteer, bestselling author and host of the Practice You Podcast, Elena Brower has taught yoga and meditation since 1999. In today’s episode we discuss: 

1:18 Elena’s new book Softening Time

3:55 Elena’s daily practices to help steady the mind 

7:22 “Don’t believe all of your thoughts” 

10:33 What is NVC? (Non-Violent Communication) 

20:00 A quick way to show yourself empathy and compassion 

23:21 A reading of Elena’s poem “Dear 31 year old self” 

25:55 Rapid fire question time! 

29:30 A mini-meditation to set the tone for your day. 

References: 

Tracee Stanley’s book The Luminous Self

Elena’s episode on NYC with Micah Salaberrios

Learn more about Elena here

Happy New Year!!

The next season of The Morning Ritual Podcast launches on January 10th and we’ll kick things off with our January Gathering on January 11th! The theme of January’s gathering: Heart-Centered Manifesting. I truly cannot wait.

Please note, the January Gathering is FREE for all of our paid subscribers on substack.

Not a paid subscriber? Fear not. You can still register here.

Hello there! Just popping in to say happy holidays and a very merry Christmas. Your support for The Morning Ritual throughout the past year has meant a lot, I’m excited to share more with you in 2024.

During this time of the year, my rituals take on a different form. The days become less structured, and so do my mornings. I've taken a break from my regular workout routine and missed a few morning meditations. While I appreciate the change of pace, it’s nice to pause and recenter amidst the holiday hustle & bustle.

If you could use a bit of time and space to yourself here’s a mini practice to cultivate more inner stability and peace of mind:

The next season of The Morning Ritual Podcast launches on January 10th and we’ll kick things off with our January Gathering on January 11th! The theme of January’s gathering: Heart-Centered Manifesting. I truly cannot wait.

Please note, the January Gathering is FREE for all of our paid subscribers on substack.

Not a paid subscriber? Fear not. You can still register here.

In today's episode we explore the interconnectedness of gratitude and joy.

For many of us, we spend more time focusing on the things we don't have versus appreciating all that we do. This is an invitation to pause and cultivate more appreciation.

COMING JANUARY 2024- TMR's Manifestation Workshop. Join the waitlist here.

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

Katie Horwitch and I dive into self talk; what it is, how to identify it, what causes negative self-talk and how to shift it. Katie is a writer, speaker, mindset coach, and women’s empowerment activist. In today’s episode we cover: 

1:45 The two part process of shifting ‘Self-Talk’

7:40 What even is ‘Self-Talk?’

12:15 My own example of negative self talk 

22:10 Do limiting beliefs stem from fear? 

28:00 Katies’ take on self worth/self esteem 

32:15 Self-like VS Self-love 

38:45 Katie’s tips to shift your self talk 

Learn more about Katie and grab a copy of her new book ‘Want Your Self’ here.

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

Learn to trust yourself, silence external opinions, and embrace authenticity. In today's episode we work on getting into the flow of trust and openness. From there we use meditation to shift from fear to trust.

Want to take this practice further? Download the FREE journal prompt that goes with today's episode: https://www.lillybalch.com/trust

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

Barron Hanson, filmmaker and meditation teacher, shares with us the process of connecting to the expansive "big self" and how to move beyond the limited "little self." It was great catching up with Barron and I hope you enjoy the convo as much as I did.

In today's episode we cover:

{3:37} - When and why Barron picked up a meditation practice

{5:00} - "Think global, act local", Barron moves from NYC back to his hometown of Nowra, where he's teaching 1% of the community how to meditate.

{6:50} - The process of becoming a Vedic Meditation teacher

{8:35} - Big Self vs Small Self

{13:41} - Learn about Barron's film 'Be Here Nowra'

{21:52} - What is Vedic Meditation?

{26:20} - What advice Barron would give to his 25 year-old self

Click here to learn more about Barron and his current project 'Be Here Nowra'.

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Wake up mindfully with this 15-minute guided morning stretch. This practice is to be done laying down and encourages a sense of presence and relaxation as you move. You can think of this as a moving meditation. I hope you enjoy!

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Feeling out of balance? Recalibrate and align with what's important in today’s practice.

Get 30-days free on The Morning Ritual's Substack and gain access to 'The Priorities Pond' journal prompt here: https://open.substack.com/pub/themorningritual/p/ritual-2-journaling?r=jcw5c&utm_campaign=post&utm_medium=web

You can also find TMR on Instagram, TikTok, & Youtube.

Kate Kuss, the founder of Soul & Steady, shares with us the meaning of yin and yang and how to use this ancient philosophy to find more balance in our life. Kate also shares with us the motto that she has been living by for nearly 20 years! You can find Kate here at Soul & Steady.

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Today, we are experimenting and exploring different "anchor points" for our attention. This episode is designed to empower you to create your own unguided meditation practice.

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And if you haven’t already, be sure to hit the subscribe button! 

There's a certain type of stress that comes with needing to be in control. In today’s episode we explore the illusion of control followed by a meditation to surrender and soften.

Download the journal prompts on control here: www.lillybalch.com/control

And if you haven’t already, be sure to hit the subscribe button!

Penni Feiner and Geri Topfer, the dynamic co-founders of be.still, candidly delve into their journeys, discussing topics such as navigating social anxiety, conquering addiction, embracing the power of service, and mastering the art of living with vulnerability and courage. These ladies are walking the walk and I’m so grateful for the opportunity to collaborate with and learn from them. What we cover in today’s episode: 

{2:10} About Geri and how she transformed her social anxiety into authenticity 

{8:00} When/where did Penni discover mindfulness and how she’s navigating 40 years of sobriety 

{15:30} The power in giving back 

{33:15} What keeps these ladies balanced and living in alignment 

{37:00} “Same landscape, different eyes” and choosing how we respond to life. 

{46:05} Rapid fire questions. (Spoiler alert, Geri wakes up with a quad espresso!) 

Be.still provides customized mindfulness programming for innovative businesses prioritizing employee mental health. Their social impact partner, Kula for Karma, brings therapeutic yoga, meditation, and stress management programs to those recovering from mental health, trauma, and addiction challenges. Learn more about be.still and Kula for Karma here. 

Register for TMR’s FREE 4-week series, ‘Into the Body’ 

Join the community today!

And if you haven’t already, be sure to hit the subscribe button! 

This practice is designed to give you an extra boost of support as we transition from summer to winter. Fall is a great time to uplevel our self-care. In today’s episode we talk about:

• The importance of slowing down this season

• Demystifying self care

• Honoring our core needs 

Followed by a grounding meditation to check in with your wants and needs. 

Register for TMR’s FREE 4-week series, ‘Into the Body’ https://event.webinarjam.com/register/2/6y0k5f0 

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

And if you haven’t already, be sure to hit the subscribe button! 

Paulie Siegel, co-host of the hilarious and insightful podcast 'Shit Talking Shrinks,' shares with us her definition of ego and how to skillfully work with it. I’m so excited to share this conversation with you and hope that you find it just as nourishing as I did.

Short on time? Skip ahead:

{2:22} Paulie’s definition of Ego

{6:02} How to become less defensive

{14:11} The ways in which our ego keeps us from meditating

{17:40} Tapping into your divine masculine & divine feminine

{21:56} Control and being okay with chaos

{24:20} How to overcome Imposter Syndrome

{29:15} Rapid-fire questions

{31:45} Paulie makes fun of my morning baths

Check out Shit Talking Shrinks and connect with Paulie here:

https://podcasts.apple.com/gb/podcast/shit-talking-shrinks/id1664254764 

https://www.instagram.com/shittalkingshrinkspodcast/

Let's Connect

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

or shoot me a DM on instagram @lillybalch 

And if you haven’t already, be sure to hit the subscribe button! 

Today it’s just you and me, no meditation and no guests. What we’ll cover: 

{2:10} Reintroduction to TMR and Lilly 

{4:15 } What ritual means to me

{5:20} How to make the most of this seasonal shift from Summer to Fall 

{7:00 } Tips to refocus this Autumn 

Register for TMR’s FREE 4-week series, ‘Into the Body’ https://event.webinarjam.com/register/2/6y0k5f0 

Check out Lilly’s favorite Fall rituals to realign and refocus  - https://www.lillybalch.com/fallrituals 

Let's Connect

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

or shoot me a DM on instagram @lillybalch 

And if you haven’t already, be sure to hit the subscribe button! 

This simple yet effective technique is an easy way to integrate deeper listening into your daily life. This meditation will leave you feeling present, connected to yourself and ready to connect more deeply with others. 

DOWNLOAD THE FREE 'Become a Beter Listener' Worksheet + 2 reflective prompts here: http://www.lillybalch.com/activelistening 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.trybetterhelp.com/themorningritual  

Let's Connect

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

or shoot me a DM on instagram @lillybalch 

And if you haven’t already, be sure to hit the subscribe button! 

Mindfulness teaches us to sit with “not knowing” as a way to be more open and alive to the present moment. We can’t possibly know what's going to happen in the next moment so we can make our lives a lot more enjoyable if we can embrace the unknown. 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.trybetterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Balance out all the doing with 7 minutes of stillness. Moments of mindful stillness allow your body and mind to relax and all you to open up to our fullest, wisest self.

Have any feedback? We would love to hear from you. Access the feedback form here. 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Inspired by my recent conversation with CEO of Perform with Purpose, Ariel Naftali, this meditation explores the three questions you should be asking yourself to discover your purpose. This practice can be done seated, laying down or even walking! 

Have any feedback? We would love to hear from you. Access the feedback form here. 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Ariel Naftali (CEO of Perform with Purpose) and I discuss the three pillars of your purpose map, imposter syndrome and practical steps to fulfilling your purpose. If you're seeking more purpose in your life this episode is for you!!

Connect with Ariel at https://performwithpurposecoaching.com/ and book a call with her here: https://app.acuityscheduling.com/schedule.php?appointmentType=19224529&owner=21563686 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

How can meditation help you build self-confidence, know your worth and shed-self doubt? Listen in to find out. In today’s episode we explore the importance of getting to know your inner-critic and how changing your relationship to your thoughts is KEY to building confidence. 

Download the FREE Inner Critic worksheet & journal prompts here: https://www.lillybalch.com/innercritic 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

“When our lives fall apart, we often feel broken, ashamed and deeply alone. What if you knew that, despite the uniqueness of your own experiences, each stage of the process was universal, that it was mapped out in a myth thousands of years old?” This is the premise of Carly Mountain’s latest book, “Descent & Rising”. Carly is a psychotherapist, a psychosexual somatic therapist, breathworker and writer. In today’s conversation we explore what the descent and rising is, what embodiment is and how to stay within your “window of tolerance”. 

Learn more about Carly and grab your copy of "Descent & Rising" here: https://carlymountain.com/ 

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

The Morning Ritual is sponsored by AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase. Go to https://www.drinkAG1.com/THEMORNINGRITUAL

Most of us have trouble accepting ourselves just the way we are. However, self-acceptance is absolutely essential for living our healthiest, happiest lives. In today’s episode we explore self-acceptance, why it's essential, and how it relates to meditation. I hope you enjoy!

Download the FREE worksheet with journal prompts and my *hot tip* to cultivating more self-acceptance: https://www.lillybalch.com/selfacceptance

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more.  

Release anything you’ve picked up that doesn’t serve you or simply just isn't you. You will likely leave this meditation feeling lighter, freer, more energized, and connecting to yourself.

Enjoy The Morning Ritual, please consider giving back by leaving a review :) 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

In today's episode, actor and meditation teacher Jeff Kober talks about the importance of setting intentions, being self centered versus centered in self, trasnceding ego, and how to shift out of a scarcity mindset. Learn more about Jeff here. 

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

The Morning Ritual is sponsored by AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase. Go to drinkAG1.com/THEMORNINGRITUAL. That’s drinkAG1.com/THEMORNINGRITUAL. Check it out. 

The Morning Ritual joines forces with The Penny Drops Podcast to explore doing less. "Doing less enables us to confront our true nature, receive more, and learn from the experience.” In today's conversation, Laurent and I break down the seven tips to doing less and receiving more on both a physical and subtle level. 

Close out your summer and prepare for fall with the Countryside Retreat, running September 1-3rd in Nottinghamshire, UK.  Learn more here. Laurent will be there leading a restorative yoga nidra class. You don't want to miss this!

The Morning Ritual is sponsored by AG1. Try AG1 and get a FREE 1-year supply of Vitamin D AND 5 free AG1 Travel Packs with your first purchase. Go to drinkAG1.com/THEMORNINGRITUAL. That’s drinkAG1.com/THEMORNINGRITUAL. Check it out. 

Check out The Penny Drops Podcast here. 

Enjoy The Morning Ritual? Be sure to hit the subscribe button and connect on instagram @_themorningritual

The only constant in life is change and when we resist that we end up suffering. Let go of reistance and surrender to the ever changing nature of life.

Register for TMR's (FREE) June Gathering here: https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

In this episode we’re joined by Day Schildkret, an artist, teacher and author of the bestselling book, ‘Morning Altars’. We explore the power of creativity, the importance of process over product, and the reality of impermanence. At the end of the episode Day shares 3 tangible tips to managing change, big or small. I hope you enjoy! 

Learn more and connect with Day at https://www.dayschildkret.com/ and on instagram at https://www.instagram.com/morningaltars/ 

Check out Day’s Bestselling Books:

Hello, Goodbye: 75 Rituals for Times of Loss, Celebration & Change https://www.morningaltars.com/hellogoodbye

Morning Altars: A 7-Step Practice to Nourish Your Spirit Through Nature, Art and Ritual https://www.morningaltars.com/morningaltarsbook 

Sign up for the June Gathering (PURPOSE) here: https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Fear, we all experience it. Whether a fear is totally irrational or not, it can be incredibly debilitating and stop us from feeling good and living our best lives. Take these 15 minutes to transform any fear, doubt, worry or uncertainty into acceptance.

Sign up for the June Gathering (PURPOSE) here: https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Let’s go on a walk together. And not just any old walk...a mindful walk. A walking meditation is a fantastic way to connect the body and mind while you’re on the go. Whether you hate sitting still to meditate or you simply don’t have the time to sit still this is a great alternative that still cultivates present moment awareness.

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

This episode was inspired by the widely known study ‘A Wandering Mind is an Unhappy Mind’ (check out the study below). Let’s slow down, focus the mind, and connect back to the present moment. 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

A Wandering Mind is an Unhappy Mind- https://pubmed.ncbi.nlm.nih.gov/21071660/

Set the tone for your day with Poppy Delbridge, the Tapping Queen and the UK’s leading tapper. Poppy and I talk about the power of tapping and how to use it to manifest the life that you want. I found this conversation super nourishing and am excited to share it with you all. 

Get her book ‘Tapping In: Manifest the life you want with the transformative power of tapping’ and check her out @poppydelbridge. 

Learn more at https://www.poppydelbridge.com/

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Mornings can be tough. This is a power-up episode to get you out of bed and ease into your day. 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Do you have trouble falling asleep or staying asleep? This practice is designed for the insomniacs of the world. Take time to care for yourself and prepare the body for deep sleep. 

Join TMR’s May Gathering! (It’s free!) This virtual gathering is all about ENERGY and will leave you feeling inspired to live in a way that nourishes you! Register here:  https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Do you find yourself exhausted and depleted despite “doing all the right things”? Today’s episode explores the hidden ways in which we can have more energy. **Hint: It’s much subtler than food, exercise and sleep.

Join TMR’s May Gathering! (It’s free!) This virtual gathering is all about ENERGY and will leave you feeling inspired to live in a way that nourishes you! Register here:  https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Connect with your environment and drop into the moment in just five minutes through the experience of your five senses. This is one of my favorite ways to return to the present and simply notice things as they are. Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. 

Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Karen Lane is a London-based yoga instructor, Jazz Latin singer and voice coach. In today’s episode she shares with us a more vulnerable side. Karen opens up about the grief she’s been navigating as her daughters grow up and no longer need her as much. This conversation reminds us how important it is to carve out space and time to process our grief, regardless of how large or “small” it is. 

The conversation is followed by a meditation that invites you to be with what is- a reminder that we must let things be before we can let them go. 

Resources: 

Descent & Rising by Carly Mountain

Connect with Karen here: 

https://www.voicemindbody.co.uk/ 

https://www.instagram.com/voicemindbodyuk/ 

Interested in her retreat? Check out all the info here: 

https://www.voicemindbody.co.uk/rising-woman-2023 

Today we come back to our dear friend, the breath, to ground us into a state of relaxed presence. This breath technqiue is not only great for stopping anxiety in its tracks but for preventing chronic stress and overwhelm as well. 

Have any questions or requests? DM me @lillybalch ✨

Are you enjoying TMR? Be sure to hit the subscribe button, rate and review! 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Whilst stress is a totally natural, normal, every day occurrence it can seriously get in the way and can eventually become chronic if we don’t take action to alleviate it. But lucky for you…mindfulness can be a fantastic way to manage our stress and keep it at bay. 

Want to dive deeper into stress management, unlock the secrets to conquering stress and breaking the stress-cycle? Be sure to register for this month's FREE monthly gathering, From Stress to Serenity on Wednesday, April 26th at 12pm EST. 

Have any questions or requests? DM me @lillybalch ✨

Are you enjoying TMR? Be sure to hit the subscribe button, rate and review! 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

When we pause and welcome what is we are opening ourselves up to the present in a very honest way. This practice encourages you to bring your whole self into the moment and accept exactly what is.

Want to connect? Find me @lillybalch and www.lillybalch.com 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Meditation is a practice all about beginning again, remembering to come back to the moment, and remembering to come back to yourself. In today’s practice, we use the breath as an anchor point and work to refocus and realign.

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Spring is a great time of the year to unearth what’s been shoved in the closet (literally & metaphorically) let it air out, cleanse, clean, and let go of the old. Enjoy this visualization meditation to cleanse and clear your energy. 

Let’s connect at https://www.lillybalch.com

Enjoy these meditations? Be sure to hit the subscribe button to stay up to date on latest episodes.

TMR is sponsored by SEED and Betterhelp.

Get 15% off your first month's supply of @seed's DS-01® Daily Synbiotic with code THEMORNINGRITUAL. 

Get 10% off your first month of Betterhelp by going to www.trybetterhelp.com/TheMorningRitual

Happy spring! The days are getting longer, the weather is getting warmer, and it tends to be a bit easier to get up and get moving this time of the year. With this rise in energy and movement and inspiration it’s super important to root down and ground our energy so that we can stay steady, stable, and strong while we have that little springtime pep to our step.

Enjoy these meditations? Be sure to hit the subscribe button to stay up to date on latest episodes.

Get 15% off your first month's supply of @seed's DS-01® Daily Synbiotic with code THEMORNINGRITUAL. 

Yoga Nidra, otherwise known as the art of conscious relaxation, takes you from a Beta brain wave state to an alpha brain wave state, essentially allowing you to rest at a place in between wakefulness and deep sleep. This is a wonderful practice to do before bed as a way to unwind or in the middle of the day for a quick reset. If you enjoy, please please rate/review/share.

Want to connect or book in a FREE discovery call? Visit www.lillybalch.com 

TMR is sponsored by BetterHelp. Interested in trying therapy? Get 10% off your first month of Betterhelp by visiting www.trybetterhelp.com/TheMorningRitual

Take time to soften the body, breath and mind into a more peaceful state. 

Want to connect or book in your FREE discovery call? Visit www.lillybalch.com 

TMR is sponsored by BetterHelp. Interested in trying therapy? Get 10% off your first month of Betterhelp by visiting www.betterhelp.com/themorningritual 

Joy is a peaceful, open, steady, reliable emotion and lucky for us it can be cultivated! Joy arises when you make peace with yourself and find acceptance in the present moment. In this meditation we explore:

• Joy vs Happiness
• Qualities of a joyful mind
• Creating more inner space 
• How presence is the foundation of joy 

Want to connect? You can find me at www.lillybalch.com 

Get 10% off your first month of Betterhelp by going to www.betterhelp.com/themorningritual

It's all too easy to fixate on our mistakes and feel consumed by something we've said or done. This way of thinking can make us feel heavy and drain our energy. Forgiveness is to remember our humanness and to accept our imperfections. Take a few minutes to put self-forgiviness into practice. 

Want to connect? Book in your free discovery call here. 

The Morning Ritual is sponsored by Betterhelp. Interested in pairing your meditation practice with traditional therapy? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

Welcome to Part 4 of The Morning Ritual’s Breathwork Series where we explore RESONANCE BREATHING, a breathing technique to increase Heart Rate Varliability (HRV- we'll touch on that). Up for the challenge? Try doing this practice daily for next 7 days straight and watch how it shifts!

Take part in TMR's first ever GIVEAWAY! Share this episode on Instagram and tag @themorningritualpodcast for a chance to win a meditation coaching session with me and a personalized meditation practice literally designed for you. Leave a review on your podcast app to double your chances!

The Morning Ritual is sponsored by Betterhelp. Interested in pairing your meditation practice with traditional therapy? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

Welcome to Part 3 of The Morning Ritual’s Breathwork Series where we explore BOX BREATHING. A great way to slow down and manage our stress levels. Up for the challenge? Try doing this practice daily for next 7 days straight and watch how it shifts!

Take part in TMR's first ever GIVEAWAY! Share this episode on Instagram and tag @_themorningritual for a chance to win a meditation coaching session with me and a personalized meditation practice literally designed for you. Leave a review on your podcast app to double your chances!

Register for TMR’s FREE 4-week series, ‘Into the Body’ https://event.webinarjam.com/register/2/6y0k5f0 

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

And if you haven’t already, be sure to hit the subscribe button! 

The Morning Ritual is sponsored by Betterhelp. Interested in pairing your meditation practice with traditional therapy? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

Welcome to Part 2 of The Morning Ritual’s Breathwork Series. Get ready to explore the practice of alternate nostril breathing. Up for the challenge? Try doing this practice daily for next 7 days straight and watch how it shifts!

Take part in TMR's first ever GIVEAWAY! Share this episode on Instagram and tag @themorningritualpodcast for a chance to win a meditation coaching session with me and a personalized meditation practice literally designed for you. Leave a review on your podcast app to double your chances!

The Morning Ritual is sponsored by Betterhelp. Interested in pairing your meditation practice with traditional therapy? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

Welcome to Day 1 of TMR's Breathwork Series. This week we explore 4-7-8 Breathing, a fantastic way to calm an anxious mind and ground down into the present. 

Take part in TMR's first ever GIVEAWAY! Share this episode on Instagram and tag @themorningritualpodcast for a chance to win a meditation coaching session with me and a personalized meditation practice literally designed for you. Leave a review on your podcast app to double your chances!

Up for a challenge? Try doing this practice daily for next 7 days! Look out for part 2 launching next Monday! 

Feeling depleted from a long to-do list, holiday gatherings, work deadlines and/or financial stress? Give yourself this time to check in and nourish yourself. This meditation explores how we can dinf harmony in giving and received. While giving is so important and fulfilling if we don’t counterbalance that with receiving, we can find ourselves burnt out and depleted. Although this practice is inspired by the holidays, this meditation is great to do all year round.

Enjoying The Morning Ritual? Please rate, review, and/or share!

Interested in trying betterhelp? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

“Permission to pause... because when we move half as fast, we notice twice as much”. In today’s episode, Jenn Tardif, the founder of the mindful collective 3rd Ritual is here to guide you through a meditation to pause, reflect, and open up to a more abundant state of being.

Want to connect with Jenn? Check out www.3rdritual.com

This meditation uses a body scan to get you out of your head and back into your body. We also explore a technique called 50/50 which is a wonderful way to take mindfulness off the meditation cushion and into your life! 

The Morning Ritual is sponsored by BetterHelp. BetterHelp is an online therapy service that easily matches you with a therapist to meet your specific wants and needs. If you’re interested simply visit  www.betterhelp.com/TheMorningRitual and you’ll receive 10% off your first month of therapy!

Want to connect? Simply visit www.lillybalch.com or @lillybalch on instagram. 

Stress is a normal, unavoidable, and (dare I say) necessary, part of life. While we can’t get rid of it, we can change our relationship to it. In today’s meditation we explore how to not get caught up in or overwhelmed by our stress. If you find these meditations help please rate, review, and/or share! It helps me more than you know.

The Morning Ritual is sponsored by BetterHelp. BetterHelp is an online therapy service that easily matches you with a therapist to meet your specific wants and needs. If you’re interested simply visit  www.betterhelp.com/TheMorningRitual and you’ll receive 10% off your first month of therapy!

Want to book your FREE discovery call? Simply visit www.lillybalch.com 

This meditation is designed to focus and concentrate your mind before starting your work day.

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://www.wetravel.com/trips/3-day-restorative-countryside-weekend-retreat-lilly-balch-sophie-hardy-thurgarton-27260342 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy.

This guided meditation takes you on a journey through the seven main energy centers of the body, also known as the chakras. Think of this as an exercise in getting to know each chakra, an important first step in bringing each energy center into balance. When our chakras are balanced we open ourselves up to greater health, vitality, freedom, and overall well-being. 

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is ponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

As we transition from winter to spring it’s important that we ground down, balance our energies and find equilibrium within.  I’m so pleased to share this interview I had with London-based meditation teacher, Laurent Roure. 

Want more information on Laurent? Check out his website at www.yogalaurent.com 

Interested in your FREE discovery call? Book a session here: https://calendly.com/lilly-balch/discovery-call?month=2022-03 -OR- at www.lillybalch.com 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Take 5 minutes to relax, recharge, and connect to your internal strength. This meditation is designed to leave you feeling alert and aware yet relaxed at the same time. I hope you enjoy. 

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://36i7qbzyob4.typeform.com/to/CtwhRxiy

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Explore how slowing down and taking the time to do nothing can (ironically) make us more productive. If you’ve been feeling rushed lately, this episode is for you. I hope you enjoy! And if you do, be sure to rate, review and/or share. 

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://36i7qbzyob4.typeform.com/to/CtwhRxiy

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

In today's practice, we explore how the breath (specifically the exhale) can help us calm down.  

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://36i7qbzyob4.typeform.com/to/CtwhRxiy

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Explore how inner visualization and breath can not only connect you to your energetic body but also work to clear and shift any stagnancy you find there.

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://36i7qbzyob4.typeform.com/to/CtwhRxiy

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Navigate holiday stress and anxiety with this straightforward, mindfulness meditation. When we’re stressed out, we tend to get stuck in our heads and less so in our bodies. In today’s practice, we use the breath and our awareness of the body to release, let go and unwind.

Want to connect? Reach out at lillybalch.com or @lillybalch on Instagram

In this practice, we explore this concept of expanding our container and creating more space within to hold the inevitable wide range of emotions, stressors, challenges, and desires. Want to connect? Reach out @lillybalch or at www.lillybalch.com

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

In today’s episode, we discuss and meditate on how to sit with desire, and why we would even want to bring mindfulness into moments of craving. Desire couldn’t be any more natural, we all seek pleasure, and we all want to satisfy our cravings. And while there’s nothing wrong with that, observing, understanding, and working with our desires can be so important to living a happy, healthy life. So I hope you enjoy this meditation and if you do please rate, review, share.

Requests? Comments? Questions? Reach out @lillybalch or find me at www.lillybalch.com

Music by Brian Eno- New Space Music

Drop into a state of deep relaxation with this meditation inspired by the practice of Yoga Nidra, otherwise known as yogic sleep. This practice can be done in the morning or in the evening to aid in falling asleep. 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Release anything you’ve picked up that doesn’t serve you or simply just isn't you. You will likely leave this meditation feeling lighter, freer, more energized, and connecting to yourself.

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

This is a power-up episode for you, to take a pause and reset with gratitude. I hope you enjoy!

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Just as we release physical tension through movement, let us release energetic tension through the breath. This 10-minute meditation will leave you feeling relaxed and at ease. If you enjoy The Morning Ritual please consider sharing with a friend. 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

When our focus is fixated on the external world it can leave us feeling depleted, take this time to focus your attention inward as a means to recharge and restore.

If you enjoy The Morning Ritual, please rate, review, and/or share.

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

This meditation is an offering for you to relax into your authentic self, letting go of anything that isn’t you. We explore softening the front body, brightening the back, and allowing the heart to be courageous and open. If you’re enjoying these meditations and would like to see more please consider visiting my Patreon page- https://www.patreon.com/TheMorningRItual

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Carve out these few minutes to be easy on yourself; to practice kindness, compassion, and care. Relax, unwind, and reap the benefits of this short, sweet, mediation.

If you enjoy The Morning Ritual, I would so appreciate it if you rated/reviewed/shared. 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

This is part 4 of RESET, a meditation on planting seeds, an opportunity to manifest from your deepest values and desires. Feel free to join me for a live guided meditation today (12/31 at 12p EST). Details here: https://www.eventbrite.com/myevent?eid=133370792631 I hope to see you there!

This is part 3 of RESET, a four-part series of releasing the old and opening up to the new, planting seeds of intention aligned with your authentic self. In today's episode, we will open up to some inspiration, open up to the idea of infinite possibilities, and expand the mind of what's possible. I hope you enjoy!

Join me this Thursday 12/31 at 12p EST for a live guided meditation. Event details here: https://www.lillybalchyoga.com/eventsworkshops

I hope to see you there!

Welcome back to RESET, a 4 part mini-series to release the old and open to the new, planting seeds of intention. Yesterday we observed, reflected, and cultivated a sense of acceptance, and today we let go of what no longer serves us. “In the process of letting go, you will lose many things from the past, but you will find yourself” Deepak Chopra.

Join me this Thursday 12/31 at 12p EST for a live guided meditation. Event details here: https://www.lillybalchyoga.com/eventsworkshops

I hope to see you there!

This is the first of four episodes to rest, releasing the old and opening up to the new. This isn’t about putting pressure on yourself to set wild goals for the new year. Rather, this is a process of realizing what is worth releasing and setting the foundation for a fresh start. Essentially, planting seeds for the new year. In today's episode, we focus on laying down fertile soil through observation, reflection, and acceptance. 

In metta meditation, we direct lovingkindness toward ourselves and then expand that compassion outwards to include our loved ones and ultimately all beings everywhere. Start your week off with this refreshing medi and be sure to rate, review, or share if you enjoy! 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

In honor of US Thanksgiving, let’s discuss and meditate on gratitude…and what gratitude looks like in 2020. We must trigger our relaxation response, soften the body and mind in order to open up to feelings of appreciation. How can we hold space for exactly how we feel and still open up to gratitude? 

This podcast is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Balance out all the doing with 7 minutes of stillness. Moments of mindful stillness allow your body and mind to relax and all you to open up to our fullest, wisest self.

The Morning Ritual is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Use this time to recenter, rejuvenate, and re-energize. An opportunity to take in the energy that you need. We’ll use breathwork and visualization to bring you back to center. If you enjoy these meditations please consider rating, reviewing, and/or sharing! Connect @themorningritualpodcast.

Change is the only constant we have. Embracing impermanence allows us to adapt to the new and release the desire to control. Use this time to open to the present and accept all the ebbs and flows.

In today's episode, we use a combination of mindfulness and breathwork to release stuck stress and cultivate a sense of inner calm. From that state of peaceful presence let us set an intention for the rest of your day.

This podcast is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Today we use a mantra to focus and calm the mind. A mantra, a word or phrase that is repeated during meditation, is one of my favorite tools to release the mind and ground down into the present.

This podcast is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

There’s no doubt that these are stressful times. This meditation is designed for re-centering for rebalancing in times of chaos or uncertainty. We cannot control what is going on around us but what we can do is be proactive in coming back to our breath, returning to ourselves, and strengthen our muscles of resilience, of compassion, and shift our perspective. So let’s take this time to slow down together and do just that. 

We return to an episode on fear from Season 1. We are taught to move away from fear when in reality, we must lean into our fears in order to release them. Just as a loved one or trusted friend may express their fears to us, we must step back, listen to, and hold compassion for our own. 

Use this meditation as an invitation to slow down, to connect to your innate peace within, and cultivate an unhurried presence. This episode was inspired by a Lao Tzu quote, "nature does not hurry, yet everything is accomplished". I hope you find peace and compassion as you slow down and trust the unhurried presence within. 

Explore a breath practice designed to revitalize and awaken you followed by a meditation on vitality. Like a reset button for the mind, approach your day with a sense of radiance. I hope you enjoy! 

**New Space Music by Brian Eno

Take a few minutes out of your day to consciously let go of what no longer serves you. Release tension in both the body and the mind and open up to this very moment. 

The spacious mind has room for everything. Carve out this time to allow all things to be as they are and observe the expansive quality of your mind.

If you enjoy these meditations please rate, review, or share.

*New Space Music by Brian Eno

Release into the moment through breath and body awareness cultivating a sense of ease and presence.

Explore the foundations of mindfulness as a pathway to live with greater presence, clarity and peace. If you enjoy these meditations please rate, review, or share! 

This podcast is sponsored by Betterhelp, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Tap into your innate wisdom and basic goodness in today's meditation. If you enjoy these meditations check out our Patreon page at patreon.com/TheMorningRItual.

Connect @themorningritualpodcast

Today’s practice is designed to de-clutter your thoughts and sharpen your concentration. To bring you more clearly into the present. When done regularly this practice can increase your ability to focus. 

If you enjoy these meditations please consider donating to my patreon page: www.patreon.com/TheMorningRItual Otherwise, rate, review, or share! 

Today’s practice is all about finding stillness and inviting this stillness to replenish you. To feed you. Keeping in mind that the quieter you become, the more you hear.

This episode is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Music: “Rhubarb” by Aphex Twin

This mindfulness-based meditation practice uses body awareness and breath to set the tone for your day. If you enjoy these meditations be sure to rate, review, share, and connect with me @themorningritualpodcast!

In today’s meditation, we get to practice deep listening. Carve out this time to listen to yourself with the same presence, gentleness, and compassion you would a loved one. You may come out the other side with a fresh perspective or at the very least a sliver of ease and relaxation.

We spend so much of our lives preparing for the future, planning, calculating, predicting, and expecting. While that most definitely serves a purpose, it can take us out of the moment. Use this time to 'lean back' into the present, to unwind and relax. 

This meditation is a phenomenal way to encourage ease in both the body and the mind. I hope you enjoy and feel free to share your thoughts with me @themorningritualpodcast! 

In today’s meditation, we use visualization to cultivate inner lightness, calm, and clarity. If you enjoy these meditations please consider donating on www.Patreon.com/TheMorningRItual. Otherwise, rate, review, & share!
Feel free to connect anytime at instagram.com/themorningritualpodcast

Tap into your personal power and start your week with a sense of strength and vitality. In today’s meditation, we explore “ujjayi pranayama”, otherwise known as victorious breath as a means to connect to our core. I hope you enjoy!

Let’s explore the concept of the “monkey mind”, work to quiet the thoughts, and discover our innate peace within. If you enjoy these meditations please rate, review, share! Xx 

This meditation is an opportunity to shift your perspective on a certain situation or emotion that has you feeling stuck. As I’m sure you’ve experienced before, when we get wrapped up in negative emotions it really zaps our energy and clouds our thinking. Sometimes all it takes is a simple shift in perspective to open up to a new possibility, to bring about clarity, and potentially some inspiration. 

Needing some immediate relief? Carve out 15 minutes to unwind, relax, and recharge. 

If you are enjoying these meditations please consider donating at Patreon.com/TheMorningRitual Otherwise, rate/review/share! 

Since the pandemic kicked off I’ve tried to think of the perfect thing to say to relieve all fears, worries, stresses, to find the perfect quote or lead the most heartwarming meditations but the truth is there is no one size fits all cure. But what we can do is build up our resilience and develop the strength to overcome obstacles, to be able to see a brighter future, and navigate this ever-changing world. 

Let us meditate on resilience. 

“Life gives you plenty of time to do whatever you want to do if you stay in the present moment.” - Deepak Chopra.

Shift from thinking to sensing in today’s body-centered meditation.

If you enjoy these meditations please consider donating to my Patreon page. Otherwise rate, review, and/or share!

Welcome back! Let us kick off season 4 with a meditation on emotions. For many of us, if not all, 2020 has been a rollercoaster of emotions. How may we create space from our feelings, to hold non-judgmental awareness of them? In today’s meditation, we explore just that.

If you enjoy The Morning Ritual please consider making a donation on my Patreon page! Otherwise, rate/review/share. Xx

A mantra is a word or phrase that is repeated during meditation. Through this use of repetition, we will work to focus and calm the mind in this week's episode. I challenge you to listen to this mantra meditation every day of this week and notice how your experience shifts. 

***Mark your calendars! The Morning Ritual returns to its daily meditations next Monday, August 31st. In the meantime, rate, review, share, and, most importantly, have a lovely day! 

It’s week three of our August challenge! Where we focus on observing the mind without judging the thoughts that arise. (Easier said than done!) The challenge is to repeat this episode every day and notice how your experience changes every time you listen. Let me know how it goes for you! Connect at lillybalchyoga.com or @themorningritualpodcast on Instagram. 

In the 2nd week of our August challenge, we use the breath as our anchor into the present moment.

Welcome to The Morning Ritual's August challenge! I will be posting new meditations every Monday designed to be repeated for the remainder of the week. The theme of week 1: embodiment. I hope you enjoy. Be sure to rate, review, and subscribe! 

Today we return to an episode from season 1, a meditation all about balance. Explore how we create balance within and maintain it with a sense of present awareness.

Don't let the name fool you, this practice is for beginners and advanced practitioners alike. We are taking it "back to the basics" by refocused on a core part of our meditation practice: the breath. We anchor our awareness on the breath as a means to calm the mind and bring ourselves back into the present moment. 

Start your morning with a positive perspective, inviting spontaneous gratitudes to arise without force. This quick meditation is an easy, accessible way to set the tone for your day. 

Through the act of simply being let us tap into our innate joy within.  I hope you enjoy! And if you do, please consider rating, reviewing, or sharing.

Start your week off with mindful goal setting. We will use visualization to get clear on the micro-steps needed to reach our macro visions. It can help to grab a pen and paper for this one! 

Let us move through a few stress-reducing, anxiety-relieving, calming techniques to bring you back into the moment with a heightened sense of clarity and ease. If you haven’t already be sure to subscribe, rate, review, and share! 

In today’s episode, we unwind into the moment through the use of sound.

Donation-based online classes at lillybalchyoga.com

Playlist:https://open.spotify.com/playlist/2mmLUxHaI1FfUp5dAbEt8k?si=Ak-oWZ3vRoOpcBKj_j_QFg

Sound Bath by Michelle Berc

We all understand the importance of letting things go, creating space for what truly aligns, but before we can let things go, we must let things be. In today’s meditation that’s exactly what we will practice. 

Feeling stressed? Take 7 minutes out of your day to settle into the moment with an accessible mindfulness practice. If you haven’t already, be sure to subscribe, rate, review, and most importantly enjoy! Music: Portugal (A Lift) by Sea Oleena.

Today we will cultivate an open, peaceful state of mind by comparing the mind to a vast ocean, deep beneath the surface there is a calm, spacious, clarity just like our minds when we move beyond our thoughts, emotions, and sensations. Feel free to reach out anytime @themorningritualpodcast, I look forward to hearing from you!

Having compassion for yourself is no different than having compassion for others. And when you are kind, loving, and compassionate to yourself your ability to do so with others is much greater. Cultivate self-compassion in today’s meditation. 

Cleanse and clear your energy with today’s meditation, an opportunity to hold greater space for others, build deeper connections, and stronger presence. Let's connect at lillybalch.com 

Trigger your body’s relaxation response with 4-7-8 breathing, an easy, accessible way to calm both the body and the mind. From a place of ease and clarity, we will set an intention for the day ahead. Subscribe, rate, review, and enjoy!

Let go of the need to control and find peace with uncertainty in today’s meditation. From there we open up to the joy and freedom that uncertainty can bring. Clear any distractions, find your comfortable seat, and enjoy. 

Free yourself from limiting beliefs and old thought patterns with this guided meditation on the seventh chakra. Rate, review, and most importantly enjoy!

Meditate on the sixth chakra (also known as the third eye) as a means to tap into your seat of wisdom, intuition, and clarity. Feel free to share your thoughts, ask any questions, or simply connect with me @themorningritualpodcast.

Today's meditation is centered around the throat chakra, our seat of honesty, integrity, and communication. When this flow of energy is clear we are able to express ourselves fully, communicate clearly, and speak our truth.

I hope this meditation resonates with you! And if it does please consider rating, reviewing, subscribing, and/or sharing. 

As we move through the chakra system, we make our way up to the heart chakra, our seat of love, empathy, compassion, and joy. In today’s meditation, we invite a sense of lightness, ease, and vibrancy to the heart through breath awareness and loving-kindness.

Connect to your personal power with a meditation on the third chakra, our seat of confidence, transformation, and the home of our values. For any questions, comments, or requests connect with me on Instagram @themorningritualpodcast. 

Inspired by the second chakra (our seat of creativity, sensitivity, and self-expression), this meditation is designed to spark inspiration and creativity through visualization. If you are enjoying these meditations rate, review, subscribe, and share! 

Let’s dive deeper into the root chakra, our seat of security, groundedness, and presence. This meditation is an offering and an opportunity for you to release negativity, sluggishness, fear, and worry making space for what you need. If you’re enjoying The Morning Ritual please feel free to rate, review, and share!  

Dive deeper into your meditation practice and move beyond the breath, the body, and the mind. In today’s meditation, we connect to the energetic, or subtle, body. This episode is an introduction to the chakras. Rate, review, and most importantly enjoy! Feel free to connect with me on Instagram @themorningritualpodcast

Start your morning with a sense of vitality, opening up to the new day ahead and releasing the old. From a state of energized clarity, we will set an intention for the rest of the day.

Stillness is where deep listening begins, it is the foundation of understanding who we are and what we need, and it sets the foundation for clarity. Use this time for you, to settle into stillness and invite a sense of relaxation to fill the entire body. I hope you enjoy. 

Lure the body and the mind into a state of relaxed presence through the use of 4-7-8 breathing. If you enjoy, please consider rating, reviewing, or sharing. And as always please feel free to connect with me at lillybalchyoga.com.

Step away from the busyness of the mind, slow down, and start your day with a sense of presence and groundedness.  

Once the old is released, we make space for the new. In today’s meditation, we build our foundation with the energy of gratitude, loving-kindness, and this notion that we are all connected. We are all one.

Emotions that are built up in the body become toxic, they lead to dis-ease and sometimes actual disease. We must do the work of releasing our stagnant, stuck, stale emotions to move onwards and grow from them.

7:30- For more info on EFT tapping visit: https://www.thetappingsolution.com/what-is-eft-tapping/

Please rate, review, share, and (most importantly) enjoy!

In today’s episode, we build upon yesterday’s meditation and invite a sense of acceptance towards our emotions. From that sense of acceptance, we can learn from what arises and eventually release it. If you enjoy these meditations, please consider leaving a review or sharing it with a friend! And as always, feel free to connect with me at lillybalchyoga.com 

Today we explore the importance of meditating on our emotions. Stepping back from what we’re feeling while observing the ebbs and flows allows us to gain greater understanding and acceptance. In fact, when we deny the difficult emotions, we create more suffering. Through mindfulness, we can befriend our feelings. I hope you find it useful. Please reach out with your wants/needs/questions/comments at [email protected]. I look forward to connecting! 

Surrender and release into the present through breathwork, body awareness, and intention. This meditation is great for slowing down the racing mind and returning back into the moment. Rate, review, share, and most importantly, enjoy! 

“The greater the resistance, the greater the awakening.” I am so pleased to announce our third guest to the podcast, Meredith Baker. Meredith shares her musings on resistance and leads us through a powerful meditation to have it work with us. Connect with Meredith at [email protected] and on her Instagram: @themeredithbaker

In today’s episode we get curious about our fears, release them, and open up to the present. As we transition from spring to summer and as the world begins to open back up let us use the support of the season to foster inner strength and openness.

Ease into the day with presence as we tune into the senses. For more information on my donation-based meditation classes check out my website at www.lillybalchyoga.com. I look forward to connecting! x

Grab a pen & paper and make yourself comfortable. In today's episode we pair meditation with mindful journaling. I hope you enjoy! 

Equanimity: the ability to remain calm, cool, and collected in the midst of chaos. Today we practice cultivating a balanced, calm mind so we can face difficulties with grace and ease. I hope you enjoy!

Set the tone for the rest of your day with a sense of ease, presence, and intention. This meditation is great to do first thing in the morning. Rate, review, share, and, most importantly, enjoy! Xx

Take 5 minutes to stop the ‘doing’ and simply be. In today’s guided meditation we explore a relaxed yet attentive present awareness. I hope you enjoy!

If you’re enjoying these meditations please consider donating at https://www.patreon.com/TheMorningRItual

Today’s episode is all about quieting the mind. Through breath awareness, observing the thoughts and simply sitting in stillness we give the mind a mini-retreat from the to do’s, the planning, and the worrying.

Be sure to connect and check out my online classes at www.lillybalchyoga.com. I look forward to connecting!

Ease into the week with a sense of presence and intention. In today’s episode, we explore “samavritti pranayama”, otherwise known as equal-part breathing, designed to calm the body and focus the mind.

In today’s episode, we discuss a few tips to make your meditation practice more accessible and enjoyable followed by a guided meditation designed to release unnecessary stress and anxiety. I hope you enjoy! x

Spring is a time to clear away the excess, a time of lightness, renewal, and creativity. Let us use this time to do a little internal spring cleaning for the body and the mind through body awareness and a cleansing breath practice called “Kapalabhati”.

If you enjoy please rate, review, and/or share! If you really, really enjoy please consider donating at https://www.patreon.com/TheMorningRItual, all donations go to content creation. 

One of the best ways to “recharge your batteries” is through meditation. This 6-minute meditation will leave you refreshed, rejuvenated, and recharged. Ready to take on the day ahead. I hope you enjoy! x

“Peace is our birthright”. Dana Slamp, Director & Founder of Prema Yoga Institute in NYC, reminds us of our innate peace within in today's meditation. Sit back, get comfortable, and find ease with Dana as she leads us through a heart-warming loving-kindness meditation.

Learn more about Dana and Prema Yoga Institute here: https://www.premayogainstitute.com/

Let us ground down into the present, look inwards, and set the tone for the week ahead.

If you are enjoying these meditations please rate, review and/or share! Xx

Today let us meditate on self-love. One of my favorite definitions of self-love is defined by clinical psychologists, Deborah Khoshaba, as “a state of appreciation for oneself that grows from actions that support our physical, psychological and spiritual growth. Self-love is dynamic; it grows by actions that mature us.” Through stillness, present awareness, and mindful intention let us connect to our innate sense of self-compassion and love.

In stressful times our natural response is to react in one of two ways, we either shut down or become hyperactive. Some of us even fluctuate between these two states in one day. Let us use this time to return to our center, cultivate a sense of relaxation, and tune into our strengths. If you enjoy these meditations please consider donating at https://www.patreon.com/TheMorningRItual (all proceeds go to content creation)

If you cannot donate, then please share! Thank you all! xx

In today’s episode, we work to create more space within. That internal space gives us the opportunity to experience and process our thoughts, emotions, joys, stressors on our own terms, without being influenced by external sources. That space within is where healing, rest, peace occurs. Let’s work to find space within through extending, expanding, and lengthening our breaths. I hope you enjoy.

Join in for a midday meditation every Wednesday at noon.

More info here: https://www.lillybalchyoga.com/online-yoga

I look forward to connecting!

The Morning Ritual is excited to announce its first special guest to the podcast, former NYC litigator turned meditation goddess, Karen Nourizadeh. In today's episode, we get a sneak peek into Karen's intro to mindfulness, advice for new meditators, and a beautiful, soothing meditation. We hope you enjoy! 

Connect with Karen at https://karennouri.com/about/. 

Let's go back to the foundation of our meditation practice, watching the breath. This 5-minute episode is a simple yet effective way to ground you into the moment. I hope you enjoy!

In today's episode, we use a combination of mindfulness and breathwork to release stress and cultivate a sense of inner calm. From that state of peaceful presence let us set an intention for the rest of your day. 

Through presence and intention let's explore cultivating joy. By connecting to our innate joy within we can open up to the present in amazing ways. So I hope you enjoy and if you're craving a longer meditation, I'll be leading 20-minute midday meditations every Wednesday at noon. Simply click the link on my website to join: https://www.lillybalchyoga.com/online-yoga

A mantra is a word or phrase that is repeated during meditation. Through this use of repetition, we will work to focus and calm the mind in today’s episode. I hope you enjoy! 

*The Morning Ritual officially launched a month ago (!) and to celebrate I’ve added a bonus episode for you called “An Evening Extra”, so if you’re needing a deep reset in the middle of your day or to unwind later tonight definitely check that out and return to it as often as you need!

One of my favorite mindfulness exercises is deep listening. In today's episode, we will explore the therapeutic aspects of sound through listening to our environment, to ourselves, and then to a soundscape designed to lull you into a meditative state. 

6:05 The Morning Ritual Playlist 

https://open.spotify.com/playlist/2mmLUxHaI1FfUp5dAbEt8k

Let's connect! 

www.lillybalchyoga.com

Instagram: @lillybalch 

For centuries, rituals have been used to bring order and clarity to daily activity. The Morning Ritual is a meditation podcast intended to do just that.  Each episode includes a centering meditation to bring more ease, balance, and joy into your mornings, and ultimately into your lives. Please note, you don’t have to be a morning person or a meditator! This podcast is for all.

Let's connect! I love to hear from you all so please, don't be shy. 

www.lillybalch.com 

Instagram- @lillybalch 

COVID-19 reminds us of how interconnected us human beings really are. However, self-isolation can make us feel more disconnected than ever. As alone and cut-off as we may feel, the reality of our existence is that we’re all connected. As we enter the weekend how may you find a deeper connection with yourself and others?

In today's episode, we carve out a few minutes to be present in stillness. I find that stillness brings perspective. As we settle back into the moment it allows us to remember what’s truly important and to essentially zoom out. I invite you to take a moment to zoom out, so to speak, and find a fresh perspective.    

"True intelligence operates silently. Stillness is where creativity and solutions to problems are found." - Eckhart Tolle. 

This meditation is designed to quiet the racing mind. I advise lying down for this meditation so grab a pillow, get yourself comfortable and, most importantly, enjoy. 

Nadi Shodhana, or “alternate nostril breathing,” is a simple yet effective breathing technique to both calm and focus the mind. Nadi meaning channel and Shodhana cleansing, this breath is designed to re-center you and clear the mind. I hope you enjoy!  

1:05 https://www.ncbi.nlm.nih.gov/pubmed/18700626

Focus the mind and calm the body with this simple breath awareness meditation. 

Take a few minutes out of your day to unwind, de-stress, and come back to the present moment. This meditation can be done at any time, anywhere...just watch as the stress and tension melt away. 

We are taught to move away from fear when in reality, we must lean into our fears in order to release them. Just as a loved one or trusted friend may express their fears to us, we must step back, listen to and hold compassion for our own. 

Give yourself the gift of attention through deep listening. In today's meditation, we listen to the breath, body, and mind. Enjoy these five minutes of presence. 

Meditation and mindfulness are one of the most effective ways to combat stress and bring us back to the present moment. Numerous studies have shown how mediation can actually reprogram the brain's capacity to manage stress. Let us chose not to fall victim to life’s stressors and instead, savor the pleasures of life as they occur. 

Today’s episode is centered around balance. Explore how we create balance within and maintain it with a sense of present awareness. I hope you enjoy!

Far too often we focus on the negatives in life, and although our brains are wired that way to protect us, we can reprogram that pattern and generate more positivity through our meditation practice. Tune into this 5 minute guided meditation to promote greater feelings of positivity and joy!

Cultivate gratitude in this short, sweet, 5-minute meditation. Explore how this practice can instantly elevate mood, bring perspective and promote positivity. I hope you enjoy!  

In today’s episode, we explore overcoming the chatter of the mind through stillness. Soak up its calming effect and set the tone for your day. I hope you enjoy!

For both beginners and longtime meditators alike, the foundation of any meditation practice is watching the breath. Explore this simple and effective technique to heighten awareness, decrease stress and open up to the present moment.

Rid yourself of brain fog and increase levels of clarity with this short, digestible, guided meditation. Consciously relaxing through meditation can help release excess chatter and declutter the mind. 

Cultivate compassion and increase positivity levels with the Loving Kindness Meditation. *Fun fact: The Loving Kindness Meditation increases gray matter in the brain which relates to emotion regulation and stress response. 

Ground and center with the 'box breathing' technique. Not only is this meditation designed to release stress it may also increase productivity and concentration. Give it a whirl and enjoy! 

The only constant in life is change. Explore how mindfulness can help us navigate the shifts in our lives. 

Life is all about the balance, let it start with your breath. Experience how equal-part breathing cultivates a sense of calm and balance. 

*For you daily listeners, keep it up! Consistency is key when it comes to meditation. 

Steady the breath to steady the mind. Three-part breathing allows you to take luxurious, full inhales and complete exhales. This breathing technique not only balances and calms but also increases oxygen levels in the body! I hope you enjoy. 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is ponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Release tension you may not even realize you have with a simple body scan meditation. Get comfortable, relax and enjoy. 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

**TMR is ponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy.